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How to Calculate Muscle Mass and Fat Mass to Measure Results

how to calculate fat loss

Hopefully, you’ve learned how to measure the suprailliac skinfold site.

Once you have that skinfold measurement…

You simply look up your body fat percentage in the tables I’ve provided.

You should continue to practice taking that measurement on a daily basis for at least a few weeks.

You need your body weight and your body fat percentage to calculate your body composition.

We’re going to assume your body is composed of either lean muscle mass or body fat.

Do you have your body weight and body fat percentage? If so, here’s how you calculate your lean muscle mass and body fat…

Calculate Lean Muscle Mass and Body Fat Mass:

Lean Muscle Mass = Body Weight x (100 – Body Fat Percentage) / 100

Body Fat Mass = Body Weight x Body Fat Percentage / 100

Need an example? Here you go…

Body Weight = 188.2 pounds

Body Fat Percentage = 17.72%

Lean Muscle Mass = 188.2 x (100 – 17.72) / 100 = 154.85 pounds

Body Fat Mass = 188.2 x 17.72 / 100 = 33.35 pounds

It’s pretty simple to do the calculations above.


If you weigh 188.2 pounds and have 17.72% body fat, you have 154.85 pounds of lean muscle mass and 33.35 pounds of body fat.

The next time you measure your body weight and body fat percentage, you should strive to increase your muscle mass and decrease your body fat.

If you do, you are making amazing progress!

And that type of progress is typical when using the WLC System .

Now, all you have to do each week is make this simple calculation (calculated for you in your log book) and determine how much muscle/fat you’ve gained/lost from the previous week.

And then…

Use the Results to Make Adjustments

Within the WLC System, you’ll learn how to make adjustments to your program if needed.

When your results begin to slow, you simply make an adjustment to your program as explained within the WLC System.

This is yet another reason to learn how to use the free log book I have provided to you.

All of these calculations are done for you — it’s totally automated and you don’t have to make any calculations.

And, all the possible adjustments you can make are included.

Continue reading this website, and you’ll find all the tools and information you need to get fast results.


Lean Muscle mass is not the same as Lean Body mass – Lean muscle mass is part of your lean body mass. Lean Body mass is equals lean muscle mass, plus bone mass, plus soft tissues like intestines, brains and eyes. You statement is absolutely wrong in this sense – you can correct everything with a replacement of “Lean Muscle Mass” with “Lean Body Mass” – I am still looking for a way to measure “Lean

Muscle Mass” but your article DOES NOT cover that.

I think the formula for “Lean Muscle Mass” would be BMI (or ideal weight) minus a standard percentage of bones and soft tissues, minus fat – should be available online, but it seems I am the first to publish it here on your comments.

Example: 400lb person generally would have the same bone and soft tissue mass after losing 200lb’s right? So that would be ideal body weight times a standardized percentage for this value. Fat is easy to measure. The remaining amount for the same person at 400lbs or 200lbs is the measurable.

Hello Teo,

For purposes of this page and this website, we are looking to figure out how much muscle we are gaining/losing and how much body fat we are gaining/losing.

You can assume that your bone mass, organ mass, soft tissue, etc are going to stay pretty constant. We include all of that mass as a part of “lean body mass” or “lean muscle mass” just for this purpose. I realize lean “muscle” mass isn’t the same as lean “body” mass but it doesn’t matter for the purpose of measuring progress in body composition.

The big factor that changes a lot in the human body that makes it tough to measure progress is the amount of water in your body, which we include as a part of our lean muscle mass or lean body mass.

That’s why we try to always take the measurements under the same conditions just to ensure we get as close as possible to our lean muscle mass and body fat mass. As you can see, I am using lean body mass and lean muscle mass interchangeably here… it’s not semantically correct but it doesn’t matter for these purposes.

All we want to know is whether or not we are making progress. Progress is defined as fat loss and/or muscle gain.

If you measure your waist and it’s going downwards while your body weight is increasing, that means you are gaining lean body mass and losing fat mass. If you take fat skinfold measurements and they are going down while your body weight is increasing, this means you are gaining lean body mass and losing body fat. That lean body mass increase could be an increase in water and not actual muscle tissue but it’s very hard to measure that for sure.

If you’re looking for a way to measure your actual lean body mass versus lean muscle mass, I have no idea. It would probably take some pretty high tech equipment to do so but I’m sure many University labs probably have this equipment. You might contact your local university or universities to see if they could help you figure that out. I would bet that have a lab available with that type of equipment.

Hope this helps you out. Let me know.


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Category: Forex

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